Making the switch to power-lifting for a while (soon)

[John Daley]

Don't add days, run it as written. I've only been training 3-4 days a week for years and it's all you need.

Ok I will do, I know the rest days are important of course.
I will finish up my hypertrophy over the next 8 weeks or so and follow the programme as its written.

I will report back with how I find it, I am just worried about "wasting" the 1st 3-5 weeks that are super light lol.

 

[Perrin Aybara]

I don't think it would be wasted. On cycle you could could make great stregth gains in that time.

 

[John Daley]

I don't think it would be wasted. On cycle you could could make great stregth gains in that time.

You know what, I may just start it as of Monday then..
Leaves me 6 weeks on cycle, and by that last week (apparently) I will be pushing a 262 bench for 5 reps according to MadCow.

I may do this afterall!
Thanks for pointing me in the direction bro, made me think twice.

 

[franchise24]

Welcome to the powerlifting community.

 

[John Daley]

DAY 1
Started the MadCow programme yesterday, so it was a straightforward 5x5 for:
Squat 52, 65, 78, 91 and 104kg
Bench 46, 57, 69, 80 and 92kg
Rows 44, 55, 66, 77 and 88 kg

Needless to say they all went well. Difficult on the low carbing now, sticking to it for 3 weeks. A little dizzy on the squats, to be expected, did not hinder the workout.

1st thought in my head was I wanted to add in more exercise! But I managed to resist.

today will be a 20-30 min HIIT session cycling. Then a nice evening in the garage working on a mates bike

 

[John Daley]

Yesterdays workout was great, I am wondering if I should have decreased my maxes by 10-15kg on each lift, as I can see me really getting stuck at week 3-4 (that's being generous!) and missing a rep. Then again while I'm on cycle I guess it's best to kill my limit every time.
I guess lowering carbs isn't helping but I will try stick to my guns... worst case I will worry about shedding after (not too convinced that a 3 day week programme will burn so much).

Last working sets for Wednesday were:
SQ 5X170 (flew through them of course)
OHP 5x108 (Easy)
Deadlift 5x 337 (Killed me on last 2 reps)

Given my concern about my BF% (which I estimate to be around 15-17), I feel like I have 2 options:
- Struggle with the lower calories
- Disregard trying to stay lean for now and just fucking eat like a beast.

Today is a rest day, so 20 minutes HIIT on the bike.

 

[John Daley]

This low carb business took it toll yesterday, I suddccessfully managed all my exercises, unfortunately I didn't have my usual gym partner... but some guy jumped in with me and I felt pressured to take less rest and rotate with him, big mistake!

Got all my sets in still, but the very last rep of my workout day was bench, I was so close to stalling, I almost didn't think I had it! I am hoping it was more the limited rest and not the carbs to blame. Must have been around 90 seconds rest between sets(!)

7-10 days more and I think I'll be going back to my usual diet and enjoy my sweet potatoes once again.

Other than dying on the bench, rest of the workout was spot on, so far so good.
The bug for lifting big has definitely overcome me!

Looking forward to the next few weeks

HIIT session today, and helping a lady friend of mine get her 1rm and starting her on MadCow too, she just started a cycle of Anavar at 20mg a day, will be interesting to see where this leads.

 

[Gobuckeyes0122]

This low carb business took it toll yesterday, I suddccessfully managed all my exercises, unfortunately I didn't have my usual gym partner... but some guy jumped in with me and I felt pressured to take less rest and rotate with him, big mistake!

Got all my sets in still, but the very last rep of my workout day was bench, I was so close to stalling, I almost didn't think I had it! I am hoping it was more the limited rest and not the carbs to blame. Must have been around 90 seconds rest between sets(!)

7-10 days more and I think I'll be going back to my usual diet and enjoy my sweet potatoes once again.

Other than dying on the bench, rest of the workout was spot on, so far so good.
The bug for lifting big has definitely overcome me!

Looking forward to the next few weeks

HIIT session today, and helping a lady friend of mine get her 1rm and starting her on MadCow too, she just started a cycle of Anavar at 20mg a day, will be interesting to see where this leads.

I'ts hard to lift heavy when your restricting carbs/calories in general. I know first hard lol.

 

[John Daley]

I'ts hard to lift heavy when your restricting carbs/calories in general. I know first hard lol.

Today will tell mate, last week I did add some direct arm work, just a few super-sets on bi/tris for 10-15 minutes.

Last week wednesday I thoroughly enjoyed the programme... just a simple 4x5 12 sets for the whole day. If I am feeling good by the end of it I may consider keeping a quick arm focused day (my #1 insecurity), really want to promote some growth on those!

Counting down the days until I can eat big again and give my training the boost it needs!

 

[John Daley]

Week 2 completed just now... absolutely gutted my lower back was playing up (receiving weekly osteopath treatment for this already).

Started to tighten up and hurt when my 1st exercise (squats) started to get a bit heavier... I saw it through anyway as the last set was a deload at 8x80kg.

Bench went very well, I gave up on low carbs 2 days ago as I just felt too fatigued and weak... I will worry about my body composition after my strength is increased to my satisfaction (if ever!!). The bar on bench flew up likelike a toy!

Last set was rows... back was still hurting just from leaning forward with no weight, but I did it. Had 15 minutes before the gym closed, so I took short breaks and did (attached picture).

Unfortunately they were more like fucking lat raises/shrugs.. i couldnt bend over so upper body was at around a 35% angle lean, I should have stopped... but I didnt want to fuck up on tje last day of week 2! Kind of gutted... but I guess I lifted it.

Considering taking a week off for back recovery.

 

[John Daley]

Update:
Diet has been back to normal, getting in those carbs which is a great feeling. Yesterdays sets were easy still, definitely had a few left in the tank after every set!

Tried something new (cooking!), which I usually rely on the females for. Made up some protein flapjacks which came out brilliant, blended oats instead of normal rolled, smooth and damn tasty, with homemade golden syrup, dark chocolate and cashew nut butter.

Definitely a nice Pre-workout snack!

Also just a thank you to the guys at the start of the thread, I was thinking about my workout recently and it only just really sank in how much more stable I am on my deadlift/squats with the new footware, absolutely planted! I can really feel myself pushing solid to lift that weight! Who would have thought

I had a long back mobility workout on sunday, just some basic core stuff, and a few rounds on the tens machine for about an hour total when I got home (This thing is a goddamn lifesaver). Back has loosened up nicely (for now).

Today is HIIT day, tomorrow is the power day, 4 sets of heavier weight.. Can't wait!.

Yesterdays final "heavy" sets were:
Squat 5x242
Bench 5x213
BB Row 5x205
Total of 15 sets.

It was bank holiday in the UK so the gym closed early (4pm).
Skipped squats as it was so damn busy, every barbell was in use... so jumped on the standing leg press and almost doubled every weight to try and compensate. Managed to grab hold of a bar after.

(Forgot my fucking belt at the gym, but it was a piece of shit for £20 on ebay, just purchased a RDC Leather belt, constant width all round. Not the best by far, but hopefully comfortable.

Thanks for following as ever =]

 

[John Daley]

Yesterdays session was fucking hilarious... training with my lady friend as usual, we spent half our time recording this half rep fool, now I am not usually a cunt, but it was too funny.
I will have her send me the videos she has and make a little montage is possible, thinking of adding it to a utube fail compilation haha.
The worst part is, he waddled over and gave her advice on how to deadlift! I just sat down laughing behind him.

Regarding my workout, Wednesdays are always a chill day, only 4 sets on each exercise. Squat, OHP and Deadlift.
I think Wednesday is sort of like a deload and lower intensity mixed together depending on the exercise. Either way, deadlifts were not so easy toward the end, gym was like a sauna!

Tried BCAA's in my water and it tastes like shit, really not a fan.

Looking forward to Friday, 6 sets on Squat, Bench and Row.

Next week Monday is PR week, anxious to see if I will manage a 5 rep max equivalent to my 1 rep max, worried the time under tension will lead to me making 4 reps and failing..

On a lighter note, new gym belt should be with me in the next few days so I will get to test it out, very excited!

 

[Ironlord]

Yesterdays session was fucking hilarious... training with my lady friend as usual, we spent half our time recording this half rep fool, now I am not usually a cunt, but it was too funny.
I will have her send me the videos she has and make a little montage is possible, thinking of adding it to a utube fail compilation haha.
The worst part is, he waddled over and gave her advice on how to deadlift! I just sat down laughing behind him.

Regarding my workout, Wednesdays are always a chill day, only 4 sets on each exercise. Squat, OHP and Deadlift.
I think Wednesday is sort of like a deload and lower intensity mixed together depending on the exercise. Either way, deadlifts were not so easy toward the end, gym was like a sauna!

Tried BCAA's in my water and it tastes like shit, really not a fan.

Looking forward to Friday, 6 sets on Squat, Bench and Row.

Next week Monday is PR week, anxious to see if I will manage a 5 rep max equivalent to my 1 rep max, worried the time under tension will lead to me making 4 reps and failing..

On a lighter note, new gym belt should be with me in the next few days so I will get to test it out, very excited!

Really? I've never had bad treating BCAA's, and I always have them in water, two-three times a day, and in my intra workout drink... What kind are you using?

 

[John Daley]

Really? I've never had bad treating BCAA's, and I always have them in water, two-three times a day, and in my intra workout drink... What kind are you using?

Not sure if you have heard of MyProtein, a very popular UK company, they have many products in their own brand name, it is a 2:1:1 mix, lime flavoured. Maybe I just need more scoops, admittedly I did put 2 scoops in a half gallon so that could be why it was so dull =\

 

[Ironlord]

Not sure if you have heard of MyProtein, a very popular UK company, they have many products in their own brand name, it is a 2:1:1 mix, lime flavoured. Maybe I just need more scoops, admittedly I did put 2 scoops in a half gallon so that could be why it was so dull =\

Yeah, that would be really diluted. I put 3 scoops of mine in 20oz..

 

[John Daley]

Yeah, that would be really diluted. I put 3 scoops of mine in 20oz..

The thing is I take (and easily consume) 1.5L during my workout, would there be any point in me putting 6+ scoops in it? Or is there a different / optimal time to use it?

 

[Ironlord]

The thing is I take (and easily consume) 1.5L during my workout, would there be any point in me putting 6+ scoops in it? Or is there a different / optimal time to use it?

Yeah the would be a lot of scoops lol. I have highly cyclic dextrin, creatine, citrulline malate and beta alanine mixed in with my BCAA's as intra workout.. Usually drink down halfway, then refill when water and continue drinking, so by the end of my workout it has become pretty diluted

 

[Ironlyfe80]

I use 2 scoops of bcaas in a 2 litre jug and it tastes just fine, but the bcaas I use are pretty concentrated.

 

[John Daley]

I use 2 scoops of bcaas in a 2 litre jug and it tastes just fine, but the bcaas I use are pretty concentrated.

Ill try a small glass with a scoop tonight, i have a feeling itll be much more enjoyable as a smaller drink

 

[John Daley]

Real happy!
Had to push forward a day on gym this week fue to a late osteopath appointment.
PR day yesterday and i killed it without a spot!
5th set of bench was 5x220
Squat was 5x250
Bent row was 210

Had a coffee about an hour before my workout... thinking that really helped.
Buzzing for tomorrows session.

Bodyweight is currently 202lbs, i seem to have plateued (or maybe im too impatient).
3 weeks left on cycle(!) SO damn nervous about coming off lol